This creamy Low FODMAP Pumpkin Soup is made with garlic-infused olive oil, green scallions, pumpkin purée, fresh ginger, and warming spices like cinnamon and cumin. This recipe creates a velvety, sweet, and savory soup that is rich in flavor but gentle on the stomach. It is perfect for a cozy autumn dinner and makes enough for 4 people.

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Low FODMAP Pumpkin Soup Ingredients

2 tbsp garlic-infused olive oil
4 scallions, green parts only, thinly sliced
1 medium carrot, diced
1 parsnip, diced (optional)
1 tbsp fresh grated ginger (or 1/2 tsp ground ginger)
2 tbsp tomato paste (optional)
1 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp ground cinnamon
4 cups low FODMAP vegetable broth (or chicken broth)
2 cups pumpkin purée (canned, plain)
3/4 cup lactose-free milk (or canned coconut milk, well shaken)
1 tbsp maple syrup (optional)
1 tbsp lemon juice (or lime juice)
3/4 tsp salt, plus more to taste
Black pepper, to taste
Optional topping: chopped chives, pumpkin seeds (pepitas), or lactose-free yogurt

How To Make Low FODMAP Pumpkin Soup

Sauté the aromatics: Heat the garlic-infused oil in a large pot over medium heat. Add the green scallions, carrot, and parsnip (if using). Cook for 6–8 minutes, stirring frequently, until the vegetables are softened.
Bloom the spices: Stir in the grated ginger, tomato paste, cumin, smoked paprika, and cinnamon. Cook for 1 minute until the spices become fragrant.
Simmer the base: Pour in the broth and bring the mixture to a gentle simmer. Cook for 8–10 minutes until the carrots and parsnips are very tender.
Add the pumpkin: Add the canned pumpkin purée to the pot and stir until it is smooth and well combined. Let it simmer for another 5 minutes.
Blend until smooth: Use an immersion blender to puree the soup directly in the pot until it is silky and creamy. If you use a standard blender, be sure to blend in batches and be careful with the hot liquid.
Finish the soup: Stir in the lactose-free milk (or coconut milk) and warm gently for 2–3 minutes. Finally, stir in the lemon juice, salt, pepper, and maple syrup (if using). Taste and adjust the seasoning before serving.

Recipe Tips

Check the Pumpkin Label: When buying canned pumpkin, make sure the ingredient label says “100% Pure Pumpkin.” Do not buy “Pumpkin Pie Filling,” which contains high-FODMAP sweeteners and spices that can upset your stomach.
Watch Your Portion Sizes: Canned pumpkin is low FODMAP at a serving size of 1/3 to 1/2 cup. Since this recipe uses 2 cups total for 4 servings, one bowl keeps you safely within the low FODMAP limit.
Fresh Ginger is Best: While you can use ground ginger, fresh grated ginger adds a zesty “kick” that cuts through the richness of the pumpkin. Ginger is also naturally soothing for digestion.
Coconut Milk Note: If you choose coconut milk for a creamier texture, ensure it is canned coconut milk. A safe low FODMAP serving is about 1/4 cup (60ml), which fits perfectly within this recipe’s ratios.

What To Serve Low FODMAP Pumpkin Soup

This soup has a lovely balance of sweet and savory flavors. Serve it with a slice of toasted gluten-free sourdough bread for dipping. For added texture, top the soup with roasted pumpkin seeds (pepitas), which add a delicious crunch. If you want a full meal, pair it with a simple grilled chicken breast or a side salad of spinach and quinoa.

How To Store Low FODMAP Pumpkin Soup Leftovers

Refrigerate: Allow the soup to cool completely. Store it in an airtight container in the refrigerator for up to 4 days.
Freeze: This soup freezes beautifully. Pour it into freezer-safe bags or containers and freeze for up to 3 months. Thaw it in the fridge overnight before reheating.

Low FODMAP Pumpkin Soup Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

Calories: 140 kcal (varies slightly with milk choice)
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 650mg
Total Carbohydrate: 18g
Dietary Fiber: 5g
Sugars: 7g
Protein: 3g

Frequently Asked Questions

Can I use fresh pumpkin instead of canned? Yes, you can. You will need to peel, cube, and roast about 2 cups of Japanese pumpkin (Kabocha) or common pumpkin until tender, then add it to the soup before blending. Japanese pumpkin has no detected FODMAPs.
Is this soup spicy? No, the spices used here (cumin, cinnamon, ginger) provide warmth and aroma rather than heat. If you like spicy food, you can add a pinch of cayenne pepper or a dash of chili oil.
Why use maple syrup? Pumpkin can sometimes taste a little flat or earthy. A small amount of maple syrup enhances the natural sweetness of the vegetable and balances out the acidity of the lemon juice.
Can I make this in a slow cooker? Yes. Sauté the aromatics and spices in a pan first, then transfer everything (except the milk and lemon juice) to the slow cooker. Cook on low for 4 hours, then blend and stir in the milk and lemon juice at the end.

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